Catch A Lift CrossFIT
Wednesday, Jul 9
Workout of the Day
WARM UP 122 (Checkbox)
10 M CRAB CRAWL
10 BIRDIE
10 DB/BANDED SUMO DEADLIFT HIGH PULL
Clean & Jerk 5x3 (Load)
Clean & Jerk for load:

#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Work up to 60%
Tabata: Back Squats, L-sit, Ring Rows, Handstand Hold, & Row (Reps)
-Tabata back squats (FROM THE RACK), #135/95
-Tabata L-sit
-Tabata ring rows
-Tabata handstand hold
-Tabata row
Rest 1 min after each round

The Tabata interval is 30 seconds of work followed by 20 seconds of rest for 5 intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.

Post total reps/seconds/calories for each exercise
10 MIN SQUAT MOBILITY (Other / Text)
COMPLETE EXERCISES IN VIDEO BELOW
Thursday, Jul 10
Workout of the Day
#68 WARM UP (Rounds + Reps)
10 CAT/COW
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS
Mix STRENGTH (Checkbox)
3 Rounds

10 Strict Pull ups (add weight if possible )

10 SLDL (single leg deadlift) #35

10 Kneeling Single Arm DB shoulder press (right arm)

10 Kneeling Single Arm DB shoulder Press (Left arm)

04 Turkish Get ups

15 Hollow Rocks
AMRAP 10: Deadlifts, Hand-Release Push-Ups (Rounds + Reps)
Complete as many rounds as possible in 10 minutes of:

15 deadlifts
15 hand-release push-ups

♀ 95 lb ♂135 lb
Low Back Mobility (Other / Text)
https://youtu.be/lrGeTLW2Ml4
Friday, Jul 11
Workout of the Day
WARM UP 3 (Rounds + Reps)
3 ROUNDS

10 SINGLE LEG BOX SQUATS
10 SKI JUMPS
12 DOUBLE UNDERS
10 SUMO SQUATS
Bear Complex (Load)
3- 5 Rounds for Max Load:

Each round is 3 unbroken sets of:

- 1 Power Clean
- 1 Front Squat
- 1 Push Press
- 1 Back Squat
- 1 Push Press

You must hold on to the bar for the entire round.
#58 WOD ()
FOR TIME :
20 DB FRONT SQUAT #25/35
200M RUN
10 OVER THE DB BURPEE
15 DB FRONT SQUATS
200M RUN
10 OVER THE DB BURPEE
10 DB FRONT SQUATS
200 m run
10 OVER THE DB BURPEE
5 DB FRONT SQUATS
200M RUN
10 OVER THE DB BURPEE
Move this hips mobility (Other / Text)
https://youtu.be/sOuKeVuej9E?t=222
Saturday, Jul 12
Workout of the Day
BRUCK ()
Four rounds for time of:
- Run 400 meters
- 185/125 pound Back squat, 24 reps
- 135/95 pound Jerk, 24 reps

Thank You To These Boxes For Hosting A CHC!

UPCOMING CHCs

Barker Corn Fest 5K

Village Park Barker, NY Saturday July 22, 2023 9:00 AM - 1:00 PM

Team Noorily (Staples High)

5 Willow Walk Rd Westport, CT 06880 Sunday July 23, 2023 7:30 AM - 1:00 PM